WIC Healthy Families Food, Fun and Facts!

Side Dishes

MN WIC Program

  • Kids can help!

Broccoli Carrot Stir-Fry

Printable Version: Broccoli Carrot Stir-Fry Recipe (PDF: 1.43MB/1 page)

  • 1 Tbsp vegetable oil

Heat oil in a large frying pan over medium-high heat.

  • 1 head broccoli, cut into florets (florets are the branched buds at the ends of the stalk. Use a sharp knife to cut them off with their stems, making little tree shapes).
  • 1 cup carrots, sliced thin
  • 1 onion, chopped
  • 1 tsp minced garlic OR 1/2 tsp garlic powder
  • 1/2 tsp ground ginger
  • 2 Tbsp water
  • Combine broccoli, carrots, onion, garlic and ginger in a large bowl. Stir together.

Pour vegetable mixture into the frying pan. Add the water. Cover pan and cook for 3 minutes over medium heat.

Remove the cover and turn heat up to high. Cook and stir the vegetables 5 minutes longer, or until they are crisp-tender.

  • 1 Tbsp soy sauce

Stir in soy sauce and serve.

Servings: 4-6

Tips:

  • Peel leftover broccoli stalks and use slices in soups or with dip.
  • Shop for low-sodium soy sauce.

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Honey Orange Carrots

Printable Version: Honey Orange Carrots Recipe (PDF: 586KB/1 page)

  • 6 large carrots, sliced OR 3 cups baby-cut carrots
  • 1/2 cup water

Heat carrots and water in a medium pan until boiling.

Reduce heat and cover. Cook just below boiling for 10-15 minutes until carrots are crisp-tender. Drain.

  • 3 Tbsp butter OR margarine
  • 1/4 cup orange juice
  • 3 Tbsp honey OR brown sugar

For a variation, add:

  • 1 1/2 tsp ginger, dried
  • Combine butter, orange juice, honey and ginger in a small pan or covered microwave-safe dish.

Heat on medium heat until butter has melted.

Add melted butter mixture to carrots and stir to coat.

Servings: 6

NOTE:

  • You don't like cooked carrots? This recipe may change your mind!

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Zucchini Mix

Printable Version: Zucchini Mix Recipe (PDF: 573KB/1 page)

  • 3 cups zucchini, cut into 1-inch pieces (about 3 medium zucchinis) OR mix-and-match zucchini with yellow summer squash
  • 1 small onion, sliced
  • 1 medium tomato, diced

For a variation, add:

  • 1/2 cup mushrooms, chopped (optional)
  • Place zucchini, onion, tomato and mushrooms in a microwave-safe 2-quart casserole dish.

Cover loosely and microwave on high for 7-10 minutes or until vegetables are tender.

  • 1/2 tsp basil, dried
  • 1/2 cup cheddar cheese, shredded

Sprinkle with basil and cheese.

Microwave on high for 30 seconds.

Let stand 2-3 minutes before serving.

Servings: 4

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Bell Pepper Stir Fry

Printable Version: Bell Pepper Stir Fry Recipe (PDF: 591KB/1 page)

  • 2 Tbsp vegetable oil
  • 1 cup zucchini, sliced
  • 2 large red bell peppers, chopped
  • 2 large green bell peppers, chopped
  • 1 cup carrots, sliced thin

Heat oil in a large frying pan over medium heat.

  • Combine zucchini, red peppers, green peppers and carrots in a large bowl. Stir to mix.

Add zucchini, peppers and carrots to pan. Cook and stir 5 minutes.

  • 4 tsp vinegar
  • Salt and pepper to taste

For a variation, add:

  • 2 cups red cabbage, sliced

Add cabbage, vinegar, salt and pepper to pan. Cook and stir 5 minutes longer or until the vegetables are crisp-tender.

Servings: 4-6

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California Medley

Printable Version: California Medley Recipe (PDF: 542KB/1 page)

  • 1 bag (15-16 oz.) frozen California blend vegetables (broccoli, cauliflower and carrots)
  • 1 cup celery, chopped

Heat oven to 350°F.

Cook frozen vegetables and celery together according to directions on the vegetable package. Drain and let cool.

  • 3/4 cup sour cream
  • 1 can (10-12 oz.) cream of mushroom soup
  • 1/2 tsp pepper
  • 1/2 cup cheddar cheese, shredded

For a variation, add:

  • 1 jar (2 oz.) pimento
  • Place vegetables in a large bowl. Add sour cream, cream of mushroom soup, pepper and pimento. Stir to combine.
  • Spoon vegetable mixture into a 9-inch baking dish. Sprinkle with cheese.

Bake uncovered for 30 minutes.

Servings: 6

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Scalloped Potatoes

Printable Version: Scalloped Potatoes Recipe (PDF: 673KB/1 page)

  • No-stick cooking spray
  • 3 cups potatoes, peeled and sliced
  • 1/3 cup onion, chopped
  • 1/2 cup milk
  • 2 tsp flour
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 Tbsp butter OR margarine

Heat oven to 350°F.

Spray 8-inch baking pan with no-stick cooking spray.

  • Layer half of potato slices in bottom of baking pan. Cover with chopped onion. Add remaining potato slices.
  • Mix flour, salt and pepper with milk until smooth.
  • Pour milk mixture over potato-onion layers. Dot top of potatoes with butter.
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Cover and bake for 50 minutes. Uncover and bake another 10 minutes.

Servings: 4-6

For a variation:

  • Make Cheesy Scalloped Potatoes by sprinkling 1/4 cup shredded cheddar cheese on top of each potato layer.

Serving idea:

  • Serve Scalloped Potatoes with Meatloaf. Both can be baked in the oven at the same time.

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Baked Acorn Squash

Printable Version: Baked Acorn Squash Recipe (PDF: 577KB/1 page)

  • 3 medium acorn squash

Heat oven to 350°F.

Cut each squash in half.

Scrape out seeds with a spoon.

Pour water into a shallow baking pan. Place squash in pan with cut-side down. Bake for 30 minutes.

  • 1/2 cup water
  • 3 tsp margarine OR butter
  • 6 tsp honey OR brown sugar
  • 3 cups applesauce
  • Cinnamon to taste

Turn squash cut-side up. Place 1/2 tsp margarine in each half and drizzle with 1 tsp honey.

Fill each half with 1/2 cup applesauce and sprinkle with cinnamon.

Bake (cut-side-up) 20-30 minutes more, until squash is tender and applesauce is heated through.

Servings: 6

NOTE:

  • Acorn squash are small dark-green squash with deep ridges and an acorn-like shape.

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Sweet Potato Bake

Printable Version: Sweet Potato Bake Recipe (PDF: 761KB/1 page)

  • 2 1/2 pounds (5 medium) sweet potatoes OR 3 cans (17.2 oz. each) vacuum-pack sweet potatoes, drained

Heat oven to 375°F.

Peel and cut fresh sweet potatoes in 1-inch pieces. Cover with water in a large pot and bring to a boil. Reduce heat and cook just below boiling for 12 minutes or until soft. Drain well.

  • 1/4 cup maple syrup
  • 1/2 tsp cinnamon OR pumpkin-pie spice
  • No-stick cooking spray

Mash cooked or canned sweet potatoes well. Stir in maple syrup and cinnamon.

Coat a 9-inch baking dish with no-stick cooking spray. Spoon mixture into the baking dish.

  • 1/4 cup flour
  • 1/4 cup brown sugar
  • 2 Tbsp margarine OR butter, chilled

For a variation, add:

  • 1/4 cup pecans, chopped

Stir together flour and brown sugar in a small bowl. Cut margarine into pea-sized pieces and add to bowl. Mash margarine into flour mixture with a fork until mixture becomes crumbly. Stir in pecans and sprinkle over sweet potatoes.

Bake uncovered for 30 minutes.

Servings: 9

NOTE:

  • Even those who don't like the nutritious sweet potato love this recipe!

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Bruschetta

Printable Version:Bruschetta Recipe (PDF: 761KB/1 page)

  • 2 large tomatoes, chopped
  • 2 cloves garlic, finely chopped OR 1/2 tsp garlic powder
  • 6 fresh basil leaves, chopped OR 2 tsp dried basil
  • Salt and pepper to taste
  • 4 tsp olive oil OR vegetable oil.
  • 4 thick slices Italian, French OR sourdough bread, toasted OR whole wheat bread
  • Mix tomatoes, garlic, basil, salt, pepper and oil in a medium bowl.

Cover and refrigerate 1 hour to allow flavors to blend.

Spoon tomato mixture on top of bread.

Servings: 4

Serving idea:

  • Olive oil is best with this classic Italian appetizer.

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